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Peninsula CrossFit – CrossFit
Warm-up (No Measure)
cardio 3 min
mobility 2 min
then…
2 rounds:
10 burpees
7/7 Dead bug (Hold every rep for 3 seconds)
7 scap pull-ups + 7 beat swings
10 good mornings
Metcon
A: Metcon (Time)
5 rounds
400m Run or 500m Row or 1K Bike
20 Pull-ups
10 DB Cleans @2×50/35lbs
Time Cap: 27mins
Accessory
3 sets of:
15-20 banded bicep curls
15-20 banded bent over rows
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